Squat layer
jump squats w/bar 3x3
leg curls 3x10
squat 1rm 240 ( knees were shaky today)
box squats 10 reps w/215 (3, 3, 2,2)
10 reps w/190 (4, 3, 3)
yoke carries
75lbs x1min x3 (1st time doing these)
push press
non layer workout( haven’t done overhead pressing in a while)
-3x75
-3x95
-1x115
-1x125
-1x135
-8x75
overhead plate carries
50lbs x1min x3
db lateral raises
3sets
Decline bench layer
pin press
-135 x8
-195 x6
-220 x4
decline 1rm 231
density
6min 27 reps w/185
goblet db carries
55lb x1min x3
cable pushdown 1 pump set
SGHP layer
3x3 muscle snatch w/75lb
1rm sghp 190
density 5min 19 reps w/155
farmer walks 55lb dbs 1min x3
squat layer
jump squat w/bar 3x3
3x10 leg curls for pump
squat 1rm 255
density 6min 15 reps w/200
yoke carries
135 x1min x3
Decline bench layer
pin press lockout
-135 x10
-185 x8
-235 x6
decline 1rm 240
density 23 reps w/195 6min
goblet db carries
60lb db x1min x3
1 set tricep rope pushdown pump set
SGHP layer
rdl 3x6 w/75lbs
sghp 1rm 200
density 19 reps w/160 in 6min
farmer walks
60lb dbx x1min x3
Squat layer
pump leg curls
3x4 jump squats w/bar
back squat 1rm 255
density
-box squats 10 reps w/225 (3,3,2,2)
-10 reps w/ 205 (4, 3,3)
yoke carries
135 x1min x3
Push press layer
muscle snatch 3x3 w/75lbs
hang clean to push press 1rm 145
density 5min 13 reps w/115
overhead plate carries
50lbs x1min x3
Decline bench layer
3x8 pin press
decline 1rm 245
density 25 reps w/195 6min
goblet db carries
60lbs x1min x3
tricep rope pushdown pump set
SGHP layer
rdl 3x6 w/75
sghp 1rm 205
density 6min 20 reps w/165
farmer walks
65lb db x1min x3
Squat layer
leg curls 3 pump sets
3x4 jump squats w/bar
fs 1rm 225 to bs ramp 1rm 275
density 10min doubles on the minute w/220 (20 reps)
yoke carries
155 xacross basement and back x3
Decline bench layer
2x8 ,1x6 pin press (top set 285)
decline 1rm 240
density 5 singles w/215, 15 reps w/195 2min 50sec.
goblet db carry 60lbs x1minx3
SGHP layer
rdl 3x6
sghp 1rm 205 (210 didn’t get high enough for me to count)
density 5 singles w/185 , 15 reps w/165 5min 16sec
farmer walks
65lb dbs x1min x3
Squat layer
leg curls for pump
jump squats w/bar x3,x4,x5
fs 1rm 235
bs 1rm 280
density 5 singles w/255 , 15 reps w/225 4min 15sec.
loaded barbell yoke carries
160 across basement and back x3
Push press layer
3x3 hang cleans w/75lbs
hang clean to push press 1rm 150
density 5 singles w/135 , 10 reps w/120 (4,3,3) , 5 reps w/115
overhead plate carries
60lbs across basement 4x
couple sets of lat raises
Decline bench layer
2x8, 1x6 rack lockouts, top set 290
decline bench 1rm 250
density 20 reps w/200 5min 31sec.
goblet db carries
65lb x1min x3
Deadlift layer
sghp 3x5
rack pull 1rm 325
deadlift 4x3 230
farmer walks
65lb dbs x1min x3
Front squat layer
leg curl for pump
jump squat 3x5 w/bar
fs 1rm 235
density 8min 18 reps w/190
farmer walks
75lbs across basement and back 3x
Slight incline bench layer
pin press 1x10, x8,x6 (top set 290)
incline 1rm 215
density 25 reps w/175 8min
db goblet carries
(heavy) 75lbs across basement and back 3x